The subsistence allowance including low glycemic index foods They are increasingly recommended by health experts due to their multiple benefits for general well-being. These foods, being digested and absorbed more slowly, generate a gradual increase in blood levels. sugar in bloodwhich is crucial for those managing conditions such as diabetes or insulin resistance. In addition, they can contribute to healthy weight loss by promoting satiety and reduce cravings, while helping to manage the cholesterol levels.
The nutritionist Varsha Khatri of Prowise Healthcare highlights four key foods that meet these characteristics and, in addition, are economical.
The oatmeal It is an excellent option due to its high content of fiberespecially beta-glucan, which has shown positive effects on blood sugar levels cholesterol. “Oats are a high-nutrition, low-glycemic food that could be a great addition to your diet,” said nutritionist Khatri. “He beta-glucan slows down digestion and absorption carbohydratesresulting in a gradual increase in blood sugar”.
Besides, the oatmeal provides a variety of essential nutrients such as B vitamins, iron, magnesium and antioxidants. These components strengthen the immune system, improve cognitive function and help maintain energy levels. Including oats at breakfast can be an effective strategy to maintain a balanced and nutritious diet, especially if combined with other fruits and seeds.
The legumeslike lentils, are recognized for their richness in Dietary fiberboth soluble and insoluble, which contributes to the feeling of satiety and helps in weight loss. Khatri adds: “Legumes have complex carbohydrates that are digested slowly, avoiding rapid peaks of Blood glucose and providing constant energy. Fiber and high protein content promote satiety and, consequently, the reduction of total calorie consumption.”
In addition, the legumes They are an excellent source of plant-based protein, making them perfect for vegetarian and vegan diets. They are rich in nutrients such as iron, zinc, magnesium and potassiumand contain antioxidants that protect against oxidative stress. Incorporating legumes into salads, soups or as an accompaniment to various dishes can significantly improve the nutritional quality of daily meals.
The pumpkin It is much more than a typical autumn ingredient: its health benefits are highlighted by Amy Kimberlainspokesperson for the Academy of Nutrition and DieteticsAmong its many properties is its ability to promote better cardiovascular health thanks to its high content of potassium and fiber.
The pumpkin has Dietary fiberKimberlain explains that fiber “reduces blood cholesterol levels,” which in turn plays an essential role in preventing heart disease. A high-fiber diet can contribute to better digestion and a lower risk of developing chronic diseases such as diabetes and obesity.
In addition, pumpkin is rich in various antioxidants which play a crucial role in cardiovascular protection. Kimberlain explains that these antioxidants “can prevent LDL (the ‘bad’ cholesterol) from undergoing a process called oxidation.” LDL oxidation is a significant risk factor in the formation of plaque in the arteries, which can lead to a higher incidence of heart disease.
The nutritional value of pumpkin is not limited to these components alone. Its versatility in the kitchen makes this vegetable an ideal choice to integrate into various recipes, from soups to desserts. In addition, its low calorie content makes it suitable for those looking to maintain a healthy weight.
An investigation led by the University of Reading and the Edmund Mach Foundation (FEM) Institute has revealed that consuming two apples a day It can significantly contribute to lowering cholesterol levels and preventing cardiovascular problems. The results, published in The American Journal of Clinical Nutritionhighlight the multiple benefits for cardiovascular health that this fruit provides.
In the study, researchers observed that the consumption of apples, rich in fiber and polyphenols, results in a decrease in low-density lipoprotein (LDL) cholesterol, known as “bad” cholesterol. These compounds also regulate several risk factors associated with blood vessels. “This latest study shows that the impact of an easy-to-implement dietary change could have a major impact on key measures of heart disease risk.”he commented Julie Lovegrovedirector of the Hugh Sinclair Human Nutrition Unit at the University of Reading.
Include these food of low glycemic index in the daily diet can have significant effects on general health, promoting the stability of blood sugar levels, facilitating weightloss and helping to manage cholesterol levels. These findings confirm that making smart food choices can be crucial for well-being and the prevention of chronic diseases. The integration of oatmeal, legumes, pumpkin and apple in everyday eating not only improves the quality of the diet, but also contributes to a healthier and more balanced life.
